In addition, exercise can help you feel better, sleep better and prepare your body for birth.

Of course, you should take precautions. Be sure to warm up, stretch and cool down. Don’t overdo it. Avoid dehydration. And avoid hot tubs and saunas.

Talk to your doctor about your workout plan before you start. Your doctor can help you figure out what type of physical activity is right for you.

Women who have certain health problems may be told to avoid some activities. “It’s important to be sure that there aren’t pre-existing reasons to avoid exercise,” says Dr. Carol Saffold, an OB-GYN and a Blue Cross and Blue Shield Plan medical director. Some of these health problems include lung disease, heart disease and high blood pressure.

Exercise is also a good idea for a woman who plans to become pregnant.

“It’s part of preparation for pregnancy,” Dr. Saffold says. “We talk about exercise during a preconception visit.” She says it’s easier to exercise during pregnancy if you’re doing what your body is already conditioned to do.

Eating Right for You and Your Baby

On the food front, it’s important to not buy into the old wives’ tale that you are “eating for two.”

A small increase is enough. Depending on your normal weight, you could eat 1,800 to 2,000 calories each day in the first trimester. Add 200 to 300 calories in the second trimester and again in the third. And stay away from foods high in sugar, fat and salt.

Try focusing on protein, calcium, fruits and vegetables. And always drink plenty of water — eight to 10 glasses a day is ideal.

Eating small meals throughout the day is better than three big meals. Fixing foods ahead makes it simpler. Try prepping 10 plastic bags of snacks — five or six bags of foods with protein or calcium and the rest with fruits and vegetables.

Too much stress can be harmful to you — and to your baby. Some stress is normal during a time of change, but too much can bring headaches and sleeplessness and even make you eat too much or too little. If you’re feeling a lot of stress, bring it up during your prenatal visit.

Just say ‘no thanks’ to these three things.

Smoking When a woman smokes during pregnancy, it exposes her baby to many harmful drugs. And using nicotine means less oxygen and nutrients reach the baby. That can cause lasting harm to the growing lungs and brain.

Another possible problem is giving birth before the 37th week of pregnancy. These smaller babies have a greater chance of sudden infant death syndrome (SIDS) and are more likely to develop asthma and obesity in youth.

E-cigarettes should not be used during pregnancy either. It’s also best to avoid secondhand smoke. It can raise the chance of having a low-birth-weight baby.

Alcohol Consuming alcohol can change the normal growth of a baby. There is no safe amount of alcohol to drink during pregnancy. When a mom-to-be drinks, her baby could be at risk of developing these disabilities:

Physical

Mental

Learning

Behavioral

Talk with your doctor about your drinking habits.

Drugs Take a list of your medications to your doctor visits. Some prescription drugs are safe to take during pregnancy; others are not. You may need a new dose or safer drug.

Some medicines and other items sold over the counter, even herbs and vitamins, can also cause problems during pregnancy. For example, pain relievers like ibuprofen may be harmful.

Avoid illegal drugs and any prescription drugs you take for nonmedical reasons. Using those early in pregnancy can cause birth defects or a miscarriage.